March 20, 2013 18:00
Get Swole: Understanding and Achieving the Pump
A common term used in weight training is the “pump”: a collection of blood in the muscle as a product of intense exercise, such as heavy lifting. The pump can be esthetically pleasing, but is there any anabolic benefit? Research seems to suggest so.
The scientific term for a pump is “hyperemia” – or an excess of blood in the vessels supplying an organ or other part of the body. It is thought that putting the muscle in this state promotes muscle growth or “hypertrophy.” This is achieved from stretching of the facial layer that occurs from the muscle expanding larger than its regular size, which in turn allows for more muscle growth to occur.
The process involves oxygenated blood increasing and rushing to the muscle, expanding it, and causing micro tears which promote muscle growth. During training a muscle can receive up to 4 times the amount of blood it would under normal circumstances. Lactic acid is produced when the muscle is under strenuous work, causing a release nitric oxide (NO) in response to the high acidity. This allows for local capillaries to dilate, thus promoting increased blood flow. This excess blood flow also helps remove the lactic acid.
There is also believed to be a euphoric feeling associated with a muscle pump. Arnold Schwarzenegger, former professional body builder and ambassador to the sport claims, “The greatest feeling you can get in the gym is the pump.”
So how does one attain the pump?
The first step in achieving a pump and overall quality training is to be sure to breathe properly with each rep and attain a full range of motion. Without proper oxygen intake the muscle cannot receive the oxygenated blood it needs. Exhale on the extension of your rep while inhaling on the negative. Be sure to put your “mind in the muscle,” focusing on a full squeeze at the peak of your rep. Some training techniques to acquire a great pump include drop sets, partials, negatives, extended sets and forced reps. Consult a qualified personal trainer to learn more about these techniques.
A full muscle is a pumped muscle. Having adequate glycogen through a proper carbohydrate intake will promote a greater muscle pump. Electrolytes such as potassium, magnesium and sodium will also support the nervous system’s functions required to attain a pump. It’s beneficial to consult a qualified nutrition coach to ensure you’re timing your nutrients properly for your training goals.
There are a few “tried and tested” supplement ingredients that assist in achieving the best pump possible. Citrulline Malate is sometimes referred to as the “creatine of cardio” due to its adverse effects on increased oxygenation to the muscles, assisting in stamina and endurance. With increased oxygen comes a better pump. Arginine is an amino acid that assists in the production of nitric oxide (NO). NO relaxes the tissue walls of blood vessels, allowing for more blood flow and increased blood circulation. This also gives greater, longer lasting pumps. Arginine is arguably the best substance for attaining great pumps. Creatine helps our muscles absorb water better which is used in the formation of glycogen. Glycogen is composed of one part carbohydrates to three parts water. Greater absorption of water helps the formation of glycogen and in turn creates a fuller muscle. Nutrient Transporters such as R-ALA and AstraGin™ assist in delivering glucose, creatine and other important nutrients to the muscles. A supplement that contains the above ingredients will assist in better nutrient uptake and absorption - ultimately a better pump.
NUTRABOLICS® SWOLLEN™: The Muscle Busting, Pre Workout Intensifier
Be it during an intense workout, a professional photo shoot or simply for esthetic purposes, an effective pump supplement should contain some of the above ingredients, and NUTRABOLICS® SWOLLEN™ has just that. With a powerful mixture of Arginine Ethyl Ester, Arginine AKG and L-Citrulline Malate, you’re sure to have vein popping, sleeve stretching pumps shortly after consumption. To top it off they’ve added the effective nutrient transporter AstraGin™ to further increase absorption as well as an Extreme Energy Matrix of B vitamin, Niacin, L-Tyrosine, Guarana and L-Carnitine precursor Gamma-Butyrobetaine. Enjoy this pre-workout formula in drinkable powder or even pill form and combine it with NUTRABOLICS® other anabolic power punchers; CREATINE 2XC™ and CARNIBOLIC™ for a workout you won’t soon forget.
Article by Nutrabolics Ricky Goodall
February 26, 2013 15:10
The Big T: Testosterone and Training
Testosterone sometimes carries with it a positive or negative stigma, depending on the audience or context; but the fact is testosterone plays a vital role in many bodily functions in men and women, especially in training. This hormone is defined as “a steroid hormone that stimulates development of male secondary sexual characteristics, produced mainly in the testes, but also in the ovaries and adrenal cortex.”
Testosterone is responsible for the development of the male reproductive system, regulating libido, maintaining muscle, bone growth and much more. It also plays a role in increasing mental and physical drive and reversing the aging process. Despite its obvious necessary functions, low testosterone levels are often overlooked in men.
Decreases in Testosterone can cause depression, loss of energy, decreased strength, decreased height, lack of sexual desire, obesity and many other health issues. This can be caused by a variety of factors including hereditary conditions, infectious disease, tumours near or in the pituitary gland, abuse of performance enhancing drugs, excess iron, damage to the testicles, obesity and age.
When it comes to training hard, having a balanced level of testosterone is vital to effective results. In today’s competitive sports many athletes are much younger than the “seasoned” athletes, allowing them to naturally take advantage of their heightened hormone levels. This gives the older competitors a run for their money.
Athlete or not, everyone can all benefit from increased testosterone levels, helping the body to reach its natural potential. Testosterone therapies are available as prescribed by doctors, but there are also some great ways to naturally and safely boost levels. Some of these include:
Healthy Nutrition – As mentioned above a big factor in low levels is obesity. Working towards a leaner physique can relieve depression, increase energy and in turn increase testosterone. Start the process with a balanced nutrition plan from a qualified nutrition coach.
Some “go to” weight loss tips include:
• Never drink your carbohydrates – avoid juices, soda, sugar in coffee and any other beverages containing carbs. Simple carbs like those found in sugary drinks will spike blood sugar levels and cause fat storage.
• Get plenty of dietary fat – dietary fat includes fat from nuts, fish, lean meats, coconut oil, olive oil, walnut oil and more. Dietary fat is essential for promoting the body to burn excess body fat and is also known to naturally boost testosterone. Starting your day with a high, “good” fat meal with a lean protein and no carbohydrates can boost testosterone levels by up to 200%.
• Time carbs around a workout – after periods of exercise our bodies are able to process and store glucose in our muscle as glycogen rather than spilling over as fat. Try to time your carb intake for post-workout.
• Eat plenty of low calorie vegetables – a diet in high vegetables provides valuable nutrients that increase your body’s ability to transport glucose to be burned as fuel rather than stored as fat, not to mention the endless other benefits of “getting in the greens.” Vegetables also help curb appetite and keep our digestive track working more efficiently boosting our immune system and keeping us healthy.
• Get sufficient protein – a sufficient protein intake will promote more muscle growth and more muscle growth means less fat. Individuals with higher lean body weight burn fat more efficiently than those with less muscle mass. Be sure your meals include a sufficient serving of complete protein such as lean meats, fish or poultry. Some vegetarian sources include beans, lentils, Quinoa and nuts.
Effective Training – Although all exercise will promote a healthier, potentially leaner physique there are specific training methods that can naturally increase testosterone. These include High Intensity Interval Training (HIIT) and Strength Training. Lower body exercises such as squats and deadlifts are also known to increase testosterone and growth hormone levels. Be sure to consult a qualified trainer before attempting exercises you are unfamiliar with.
Supplementation – although a healthy diet will lend to sufficient nutrients we can also benefit from specific supplements known to boost testosterone levels. These include:
• ZMA – ZMA is composed of zinc, magnesium and vitamin B6 and is known to increase growth hormone and free testosterone levels by up to 300%. ZMA can be purchased as a supplement by itself or in powerful blends like that found in Nutrabolics’ Hemotest 2XC. ZMA supplements are best taken before bed and will also improve sleep quality and recovery rate.
• Tribulus – when consumed in dosages of 500mg or more Tribulus is said to increase testosterone levels, enhance mood and libido. There is much speculation on the effectiveness of Tribulus, however. Tribulus is suggested to be taken when you wake up and afternoon, preferably before workouts.
• D-Aspartic Acid – D-Aspartic Acid is “an endogenous amino acid and is found in the neuroendocrine tissues of humans.” It has been shown to increase testosterone levels in men after about 12 days of usage, however additional more extensive studies on other mammals have shown that D-Aspartic Acid may also increase progesterone and estrogen levels.
• Bulbine Natalensis – Bulbine Natalensis is a South African herb backed by various research studies to raise testosterone by up to 350% while also decreasing estrogen levels by 35%. It is also effective in increasing libido, mood and overall sexual performance. Doses are suggested to be taken at levels of 25-50mg per kilogram of bodyweight.
• Fenugreek – fenugreek is a plant commonly found in the Indian Subcontinent. It is used as a spice, an herb and a vegetable. Fenugreek is also used as an effective libido enhancer and testosterone booster. Fenugreek also reduces the height of insulin spikes and blood sugar levels which can in turn reduce fat storage. Effective doses of 500-2000mg are recommended.
Put the best to the test with Hemotest 2XC
Of all the rumored substances known to boost testosterone, the ones backed with the most research are ZMA, Bulbine Natalensis and Fenugreek. As mentioned in my article “The Importance of Rest and Recovery,” Nutrabolics® has their bases covered in the ZMA department with Hemotropin 2XC™. Hemotropin 2XC™ has a “partner in crime” so to speak with the complimentary supplement Hemotest 2XC™. This product has a powerful blend of Fenugreek Extract, Bulbine Natalensis and AtraGin, allowing effective testosterone release and efficient absorption of nutrients. It also includes Acetyl L-Carnitine, an amino acid that increases nerve conductivity; and Luteolin, a flavonoid effective in reducing inflammation as well as lowering the risk of prostate and other types of cancer. Direction for use of Nutrabolics® Hemotest 2XC™ are (1) serving in the morning and/or (1) serving before training with plenty of water.
Written by Nutrabolics Athlete Ricky Goodall
February 15, 2013 12:25
CREATINE 2XC IS HERE
After months of anticipation and fan hype, Creatine 2XC has finally launched worldwide. This high-powered creatine supplement is designed to support extended muscle endurance, accelerate muscle tissue repair, increase lean body mass, enhance cell volumization, and support efficient ATP production. Get your bottle today and get ready to pack on serious punch in the gym!
February 12, 2013 16:59
The Importance of Rest and Recovery
There’s an old training belief that states, “there’s no such thing as overtraining just under resting;” and this couldn’t be more accurate. In the world of exercise, be it professional sports or everyday fitness; rest and recovery are two of the most important yet undermined aspects of effective training.
During bouts of moderate to intense training the body goes through many processes including tissue damage, acidic build up and general wear and tear. In order to prepare itself for similar future situations the body has to have a period of building and repair; this may include rest days, extra sleep, a slight increase in calories, more efficient caloric timing and supplementation. Demands on athletes to perform at high levels to overcome competition makes overtraining an easily attained outcome. With athletes beginning their careers at younger ages there is a continued demand to work harder, longer and more often to keep up with the opposition.
Some clear signs of overtraining can include a weakened immune system, intense soreness, loss of appetite, an increase in junk food cravings, trouble sleeping and even injury. Overtraining may also lead to a decline in performance; increased fat storage, decreased strength and stamina, and even poor cognitive function. There are a number of effective ways to avoid and reduce the effects of overtraining and to ensure the most out of rest and recovery periods. Some of these methods include:
Sufficient Rest Periods – making sure you have the right amount of rest will not only help the body and mind recover from the extra strain of training but can also increase performance when you return. Dedicate one to two days fully to rest and avoid training completely.
Proper Nutrition – making sure your body is getting the right types of fuel in the right amounts at the right times is as important, if not more as your training regime itself. Be sure to educate yourself on the right kind of nutrition for your goals and consult a nutrition coach who is familiar with your training.
Sufficient Quality of Sleep – besides the obvious benefits from a good night’s rest, our sleep provides several benefits directly related to athletic performance. During periods of rest hormones such as human growth hormone and testosterone are released and assist in muscle growth and repair. In order for these hormones to be released properly a deep sleep and smooth transition between sleep patterns has to occur. Unfortunately during heavy training several aspects impede us from attaining quality sleep including mineral deficiency, overactive central nervous system and more. Some ways to help promote sufficient sleep quality can include avoiding stimulants 4-6 hours before bedtime and also proper supplementation which we will cover below.
Proper Supplementation – heavy training causes our bodies to work harder and require more than the average person. Although proper nutrition will help your body get many important nutrients supplementation is a great way to ensure it gets everything it needs. During intense training our bodies often become deficient in important vitamins, minerals and more. Some of these include:
Fluids – in other words; water. Be sure that every pound you lose during training is replaced by at least 500ml of water. It is very easy to become dehydrated from overtraining and this can lead to injury, headaches and more.
Electrolytes – these include sodium, potassium, chromium and more and are responsible for all of the electrical processes in your body. Without electrolytes your body would simply not work. A proper nutrition plan will ensure electrolyte recovery and products such as coconut water and Pedialyte can also help restore electrolytes lost during training.
Vitamins and Minerals – our bodies need a higher amount of vitamins and minerals when training heavily than is possible from nutrition alone. Be sure to include a balanced multivitamin in your daily intake.
Post-workout Nutrition – your nutrition should also include the right type of post-workout nutrition. After a hard workout our bodies are most responsive to nutrients such as carbohydrates and protein to be used for growth and recovery without running the risk of fat storage. Be sure your post-workout nutrition includes a quick absorbing protein such as Whey Protein and a simple carb such as Dextrose or Wazy Maize. Taking 500-1000mg of vitamin C immediately after a workout will also reduce cortisol levels and aid in recovery.
Specific Recovery Supplements – there are a number of specific supplements designed to assist in recovery but it’s easy to get lost in the shuffle. The most important substances to look for in a recovery supplement are zinc, magnesium and vitamin B6. This trio is directly responsible for increasing free testosterone absorption, increasing growth hormone peaks and smooth transition between sleep cycles. Other beneficial are Gamma-aminobutyric acid (GABA) and L-Tryptophan which when combined increase growth hormone production by up to 200% and also promote a restful sleep.
Hemotropin 2XC™– The Recovery Supplement Breadwinner
There are a number of supplements on the market to assist in recovery and finding the best one can prove to be difficult. An efficient recovery supplement should include zinc, magnesium, vitamin B6, GABA and more. Nutrabolics has heard the call and responded with the superhero of recovery supplements: Hemotropin 2XC™. This supplement includes a high dosage of all of the above mentioned as well as a slew of others including AstraGin, a powerful nutrient transporter as well a blend of amino acids that will heavily boost anabolic hormones, have you sleeping like a baby and ready for action in no time.
"The Importance of Rest and Recovery" Written by Nutrabolics Ricky Goodall.
January 03, 2013 16:46
NEW FLAVOUR: ANABOLIC STATE WATERMELON
Anabolic state is a high-tech muscle catalyst designed to proactively stimulate muscle growth, speed up recovery, and reduce delayed-onset muscle soreness. With 10,000mg of HICA, BCAAs, and aminos, ANABOLIC STATE is a critical component to any precision training strategy. Now available in our new mouthwatering watermelon flavour.
November 27, 2012 17:46
COMING SOON: CREATINE 2XC
Nutrabolics has formally announced that its brand new supplement - Creatine 2XC - has now advanced to the testing phases in preparation for a worldwide launch. This potent 2x concentrated creatine HCL matrix is design to support accelerated protein tissue repair, increased lean body mass, enhanced cell volumization, delayed muscular fatigue, and more efficient ATP production.
November 27, 2012 17:38
HOT SUPPLEMENT: CARNIBOLIC
Get ready to harness your untapped potential with the fat-fighting power of CARNIBOLIC™.
October 25, 2012 12:06
NEW PRODUCT: CARNIBOLIC
Get ready to harness your untapped potential with the figure-sculpting power of CARNIBOLIC.™
Building on the breakthroughs of Nutrabolics' original L-CARNITINE 1000™, CARNIBOLIC™ utilizes 4 different purified forms of the amino acid L-Carnitine: Acetyl-L-Carnitine HCL, L-Carnitine HCL, L-Carnitine Tartrate, and L-Carnitine Fumarate. This exclusive Quattrocarn Matrix is scientifically designed to maximize the utilization of fatty acids as an energy source, helping to reduce your body's tendency to store fat and working to improve muscular definition.
August 28, 2012 17:45
HOT PRODUCT: SWOLLEN POWDER
Nothing hits you harder or faster than the massive pumps and surging energy of SWOLLEN,™ Nutrabolics’ 2x ultra-concentrated pre-workout. Now available in our new powdered form, SWOLLEN™ is loaded with pure L-Citrulline, AstraGin,™ and our exclusive AE2™ Arginine Matrix. Get ready for the fiercest workouts of your life!
August 28, 2012 17:41
HEMOTROPIN AND HEMOTEST 2XC HAVE ARRIVED
Welcome to a new evolution in muscle building, HEMOTEST 2XC™ AND HEMOTROPIN 2XC.™ Based on the revolutionary science behind our HEMOTEST™ and HEMOTROPIN™ supplements, our new 2XC series boasts formulations of powerful new ingredients.
HEMOTEST 2XC™ Featured Ingredient - Bulbine Natalensis. This potent herb has been scientifically proven to jack up testosterone levels by a staggering 347%, decrease estrogen levels by 35%, and even out-perform a major pharmaceutical prosexual drug in boosting sexual arousal!
HEMOTROPIN 2XC™ Featured Ingredient - GH Peptide Hexamino. Working as pre-cursor chemical, this amino peptide has been proven to be as effective as intravenously administered Growth Hormone Releasing Hormine (GHRH) in stimulating GH production.
When stacked together HEMOTROPIN 2XC and HEMOTEST 2XC are designed to ignite critical gains in muscle growth and power. This pair of hardcore supplements are now available at a store near you!
